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Exercise
Everyone starts as a beginner. We all go through the process of understanding proper form, learning new exercises, maybe getting the basics of muscles and putting together a workout. At some point we become comfortable and confident in working our bodies but regardless if you tossed your trainer wheels, beginners and regular alike can still make mistakes. This list can help guide you away from rookie issues and injuries.

    Everyone starts as a beginner. We all go through the process of understanding proper form, learning new exercises, maybe getting the basics of muscles and putting together a workout. At some point we become comfortable and confident in working our bodies but regardless if you tossed your trainer wheels, beginners and regular alike can still make mistakes. This list can help guide you away from rookie issues and injuries.

    1. How many people have back or knee pain after squatting or shoulder pain after doing a press? Too many. Working with a coach or instructor, even for a short amount of time, can help limit the risk of injury and ensure proper form. They can also help to create program-design strategies to get you to your goal. This is important to maximize your strength and understanding while minimizing your risk of injury! Check our teacher locator to have a certified instructor guide work with you today!

    2. It doesn’t matter if you are doing legs...you are doing core work at all times. Related to the previous point, too many people do exercises incorrect form. Many people are constantly rounding their backs which can lead to spinal-disc “creep” and eventually a bulge or “slipped disc.” These injuries can be debilitating and excruciating. Encourage a neutral spinal position (think slight “inward” curve) and keep your core tight throughout the movement to maintain this position.

    3. Not warming the body up properly This is why I love hooping! Since hooping is a low to no impact while a dynamic motion, using it to warm up is totally appropriate. If aren’t starting with waist hooping, then make sure you are doing active dynamic stretches to loosen the body up without over stretching the muscles.

    4. Not stretching after the workout Most people think that the ‘active’ part of exercising is the only part of exercising. It’s not true. Your body needs a gradual cool down and introducing stretches into it can help with flexibility and the recovery period.

    5. Only doing cardio. Many people think that cardio will help you lose weight. Creating a balanced workout with resistance, body weight exercises and cardio will help to tone your body and give you a better more efficient workout.

    6. Skipping water. The Institute of Medicine study shows that 75% of American are dehydrated. Being dehydrated leads to confusion, fatigue and heat stroke plus 60 percent of our bodies is composed of water, 75 percent in our muscles, 85 percent in our brains. Not drinking water is like not putting gas in the car. Pro-tip: skip the enhanced juices and the like, they are full of sugars. Go straight to the source. If you hate water squeeze a lemon in it or I put a herbal tea bag in my water bottle - it adds just the flavor without all the caffeine and sugars.

    7. Doing a steady state cardio. Sure, working with low intensity can burn calories but intervals will do more in a MUCH shorter amount of time. These burst of high and low intensity will challenge your body more and will keep burning calories over a longer period of time!

    8. Neglecting your diet. That saying “you can’t out train a bad diet”. It’s true; we are what we eat. I know that making huge overhauls to your lifestyle might sabotage you so start small with adding in healthy and clean eating in baby steps. My first goal with clients is always 64 ounces of water a day for a week before adding in more.

    9. Don’t go overboard.Beginners start strong and wane out quickly. You do not need to have an ‘all or nothing approach’; full throttle might not be the best speed to start off with. Just like changing our diets, little incremental steps with your workouts will keep you positive and on track. Set realistic goals! Start with scheduling 20 minute hoop sessions 3 times a week. Each week add more time, when you feel good about your workout you want to do more of it. This is a gift you are giving yourself and not a punishment!

    10. Forgetting the fun! If you are bored you will not want to workout. Boring activities are a snoozefest and we will find other things to fill it’s place. Be playful and fun, add music you LOVE and keep it interesting for your mind and your body!

    Be patient with yourself during this time and keep yourself accountable. You won’t always be a beginner and know that you have support with us here at FXP Fitness! Come hoop with us and let’s do this together!

    FXP Fitness
    Tuesday, May 16, 2017
    Exercise
    Like anything new we take on, it seems there is a new language to learn along with the activity! Whether you are new to fitness or to hooping, we have got your backs as we go over some fundamental tidbits to prep you on your hoop fit journey! In no time you will be sounding like a whirling and twirling pro with us!

      Like anything new we take on, it seems there is a new language to learn along with the activity! Whether you are new to fitness or to hooping, we have got your backs as we go over some fundamental tidbits to prep you on your hoop fit journey! In no time you will be sounding like a whirling and twirling pro with us!

      1. Fitness Hula Hoops: a weighted hoop that can be big enough to rotate around while doing different exercises. Many times in fitness people think the heavier it is, the better. This is not the case with hula hoops! You do not want anything more than that for the safety of your spine and internal organs. You might try to use a child’s hoop from the big box store, those are too light and small to maintain on the waist. FXP Fitness hoops are perfect for fitness style hooping!

      2. Dance Hoops: usually smaller, lighter hoops used for artistic expression and movement. The hoops can be used on or off body.

      3. HIIT: (high-intensity interval training) a form of cardiovascular interval training,which alternates short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of max-intensity exercise followed by a brief low-intensity activity, repeatedly.

      4. Natural Direction: The direction in which the hoop around your body in the most comfortable way. Many think that the direction you hoop correlates to if you are a righty or lefty. But it doesn’t! It’s just what works for the individual although most people go in a counterclockwise direction!

      5. Power Points: places of the body that make contact with the hoop to keep the hoop in motion.

      6. Tempo: the speed of the movements. Like anything variety is the spice of life, quicker movements can speed up the heart rate and the slower you go the more muscle endurance you add into the program.

      7. Resistance: any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.

      8. Isometric: a strength exercise in which the joint and muscle length do not change during the contraction.

      9. Demi Plie: a movement done in which the heels stay on the ground and the knees bend half-way. Our program does this from a first position (heels touching toes open) but it can be done from many different positions.

      10. Cardio: any exercise that gets your heartrate up. It uses large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level.

      11. Flow: sequencing move which flow together in a fluid manner at any tempo.

      12. Hoop/Spin Jam: a gathering of people to dance and practice with their hoops (or prop of choice). Usually found in the dance/flow community.

      13. T-Rex Arms: when a hoopers arms are close to the body and the elbows and wrists are bent resembling a Tyrannosaurus Rex.

      14. Reps (repetition): a single movement of any exercise.

      15. Sets(s): is a series of reps of an exercise done in a sequence.

      So, here you have just a few foundational terminology to get your started on your hula hoop fitness journey! Our biggest suggestion for your success to hop on over to our website and grab your hoop and home workout DVDs today

      FXP Fitness
      Sunday, March 12, 2017
      Health

      This SUNDAY is the big game when the Pats take on the Falcons! Regardless of what side you are on, this is a day for excitement and cheering. The pressure is on everywhere! Don’t let the temptations of dips, chips, beer and brownies get the best of you. Researchers at Cornell University estimated that the average American eats about 6,000 calories on Superbowl Sunday. Holy moly. With accessible exercises and by thinking smarter about the choices you have in front of you to eat, you can break that statistic and really win for the big day.


      This SUNDAY is the big game when the Pats take on the Falcons! Regardless of what side you are on, this is a day for excitement and cheering. The pressure is on everywhere! Don’t let the temptations of dips, chips, beer and brownies get the best of you. Researchers at Cornell University estimated that the average American eats about 6,000 calories on Superbowl Sunday. Holy moly. With accessible exercises and by thinking smarter about the choices you have in front of you to eat, you can break that statistic and really win for the big day.

      We put together some really great moves both in and out of the hoop that will make you the real winner!

      Exercises


      Waist Hooping. 10 minutes of hula hooping is the equivalent of 10 minutes of running with little to no impact. It helps to relieve stress by sending those ‘feel-good’ endorphins through your system! Plus, it helps to strengthen the core - getting us ready to ‘tackle’ anything life throws at us.


      Curtsy Touchdowns! Touchdowns aren't just for the players. This kick butt cardio move with add some impact and get the head pumping in no time flat! Take your time with this move and make sure your front knee is stacked over the ankle to protect it!


      Zip It. Those arms might be reaching for the dip but first let’s start with strengthening them! The hoop for can be for active resistance to help sculpt and tone the arms! Remember to keep the shoulders down and back!


      V-Hold Rotations. The core work is great for all those ab muscles. Take your time with this move and make sure there is no pressure in the lower back. If so, bring the feet to the ground and bring the torso up to support the lower back.


      Hoopyasa Flow. Find your peace and release with this active Hoopyasa stretching flow. Regardless of who wins, we all win when we find peace inside the hoop!


      Healthy Eating Suggestions

      Veggie Tray:

      One cup of veggies is filling and usually under 50 calories, compared to a handful of potato chips, which can stack up to 200 calories. Slice up some carrots, celery, broccoli, cherry tomatoes, and bell peppers, and line them up in a colorful array.



      Zucchini and Sweet Potato Fries

      Great sources of vitamin C, magnesium, and potassium. Slice vertically and toss in an egg white wash. Dip them into panko crumbs and baked at 350 for 30 to 45 minutes, depending on the size. Toss some spices into the panko to mix it up.



      Shrimp Skewers:

      It’s an easy and delicious dish, but beware not to cross contaminate platters if a guest has a shellfish allergy. Shrimp have a high concentration of antioxidants known to reduce inflammation and pack in 1 gram of protein per shrimp.



      Fresh Fruit with Yogurt Dip:

      Ignore the saturated fat baked goods spread out on the table and treat your sweet tooth to some fresh fruit. It’s customizable, and it’s easy to make an attractive presentation with the colors. Swirl some yogurt or cinnamon into the yogurt to give it a contrast of flavor.



      Make sure you are doing Superbowl Sunday the right way! Celebrate moving your body as well as these athletes work on theirs! Let us know your best Hooping Healthy Hacks for this Sunday! We love to hear what others are doing to stay on track!
      FXP Fitness
      Sunday, February 5, 2017
      Health

      Thanksgiving can be a time for family visits, toothy smiles and wild conversations, while the scent of roasting veggies hangs in the air. With all the hustle and bustle associated with the season, it’s easy to splurge so here are some quick tips to keep you on track for the holiday!

      Thanksgiving can be a time for family visits, toothy smiles and wild conversations, while the scent of roasting veggies hangs in the air. With all the hustle and bustle associated with the season, it’s easy to splurge so here are some quick tips to keep you on track for the holiday!

      1. Drink your water! It can be easy to grab an extra glass of wine but drinking water before the meal and during will keep your body on track. Water gives you the feeling of being full and the plus side is your body won’t have to decide to break down the sugar from alcohol versus the food.

      2. Moderation is KEY! Skip the second helping and you can have your cake and eat it too!

      3. Skip it! If you don’t LOVE it, don’t put it on your plate! Enjoy and savor the things you do love.

      4. Too many leftovers? Consider giving everyone a plate to go, or freeze ready made meals for a convenience sake later!

      5. Take a hike! Grab your hoop and go for a walk after the meal, it's a great activity to do with the family and it will give you an extra ‘boost’ to keep your fitness on track.

      6. Find forgiveness for others… but especially for yourself. If you have fallen off the healthy wagon don’t dwell on it and remember tomorrow is always a new day!

      At FXP we set realistic goals, we know life is going to happen and temptation is everywhere. Our best suggestion is keep things simple and remember all there is to be grateful for during this season. Take time to appreciate the small things and don’t let the little splinters of life get under your skin. From all of us to all of you, have a wonderful holiday!
      Kat Suwalski, Director of Education
      Wednesday, November 23, 2016
      Training

      After successful participation at four SCW Mania conventions since last year, we are excited to announce our participation at all eight shows in 2017! Even more exciting, we will be presenting 3 session at each and every show- that's a total of 24 sessions!

      After successful participation at four SCW Mania conventions since last year, we are excited to announce our participation at all eight shows in 2017! Even more exciting, we will be presenting 3 session at each and every show- that's a total of 24 sessions!

      The SCW shows are well run and full of exciting innovators that have received Hula Hoop fitness with great enthusiasm, making them our best shows each year. Now that we have secured these coveted spots, our next step is to land a training in each city, on the last day of the show- these are called post-conference certifications ("pos cont" for short) and are historically, highly successful trainings.


      We Need Your Help
      We are looking to partner with gyms/studios that value innovation and thrive on bringing the latest and greatest fitness programs to their clients! If you are in one of the 8 Mania Cities, we want to hear from you. The schedule starts with New York, San Francisco, and Orlando and we are excited to offer TWO FREE certifications to each host (and there are NO fees for hosting).

      FXP Fitness Education
      Tuesday, November 1, 2016
      Exercise

      No Nonsense Ways to Improve Your Hula Hoop Fitness

      Whether you are in a place where the cooler days mark the changing of the season or that everything is pumpkin flavored, the fall is here! This can be a great time to set goals and reestablish focus to your health. The end of the year will be here before you know it and with that comes the hustle and bustle of the holidays. Setting yourself up for success now will propel your fitness in the upcoming months.

      No Nonsense Ways to Improve Your Hula Hoop Fitness

      Whether you are in a place where the cooler days mark the changing of the season or that everything is pumpkin flavored, the fall is here! This can be a great time to set goals and reestablish focus to your health. The end of the year will be here before you know it and with that comes the hustle and bustle of the holidays. Setting yourself up for success now will propel your fitness in the upcoming months.


      Back to Basics

      Go back to the foundation. Remember the first time you rolled the hoop across your belly and you were able to successfully keep the hoop rotating. It’s the best feeling; pure joy. Connect back to that light heartedness that you felt. Focus on the form and the foundation of your body. Make sure that when you push the hoop it’s even and strong. Keep your torso upright and make sure your pushes match the directions of your feet (if your feet are next to each other the pushes are side to side, if you have one foot in front of the other the pushes are forward and backward). Here is a quick waist hooping hack video to get you back in the swing.


      Jam out

      Find your hidden groove by rocking out to music that makes you HAPPY. Create a playlist of music that makes you want to bust-a-move it can an instant mood lifter and well and a sweat out session. The act of play keeps us young and takes away the ‘pressure’ of a traditional workout.


      Alert and Aware

      Instead of checking out during your hula hoop fitness workout make a HUGE mental note to check in to what your body is doing. The more attention you can put into form and core connection, the more you will get out of it. When waist hooping pay attention to keeping your torso upright, the belly firm and the knees with a soft bend. The hoop is like a mirror for your ‘actions’ - literally, what you give in energy to the hoop comes right back at you. So, stay strong as you pull your abs in - a smile doesn’t hurt either! It can change your whole outlook.


      Goals Setting

      Have you ever written out your goals? If not, you should. Don’t be vague about it either, it is best when the goals are concrete and attainable. Things like “Hooping for 15 minutes” or “Able to do 25 lunges on each side” or even “Exercising for 30 minutes 3 times a week” instead of “I will lose weight” or “I want to get fit”. Goals should be specific, action oriented, realistic and/or measurable. Write that goal up and put it on your mirror or some place you frequent - it will keep you on track and remind so that you succeed!


      Roll it out

      Stretching is so important for muscle health and recovery but a myofascial release is awesome for circulation as well as stimulating the stretch reflex in muscles. Getting a foam roller and spending time, stretching and rolling out can help ease pain by releasing ‘trigger spots(knots)’ where tighten muscle fibers restrict blood flow and mobility. To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight. You should roll slowly, around one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible.You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen. If it’s too painful in an area, foam roll around the pain to release the muscles around it. Don’t foam roll on your lower back or joints and directly on a bone.


      Planning makes perfect!

      Fail to plan and you plan to fail, harsh but those words can ring true. Take our your scheduler and block out times that you are going to workout and move. Plan it out and then HOLD yourself accountable. Keep the the times consistent and don’t let yourself down. If you are putting the times in your phone calendar - set up alert like appointments so that you do not miss them!


      Maintain the Commitment

      The hardest step is always the next step so once you have started keep at it! Learn to get excited about your workouts by keeping it fresh. Mix up it all up by doing different things like our DVD’s (we have 4) or attend a live class . Grab a friend for help and support, it can make things so much more fun! Don’t be afraid to add in different elements to your fitness too - Hoopyasa a yoga inspired hoop fitness class can help release stress or check out different formats which will keep your body active!


      Refuel

      We are what we eat and replenishing your body with whole, clean foods is a great way to keep your body machine firing on all cylinders. Food is converted into energy and that energy keeps us moving. Mind your portion size and make sure you have a diverse plate. If you have super super cravings, don’t tempt yourself with it instead fill your fridge with healthy snacks instead of processed foods.


      Water

      Water is so good on many levels. It can help with headaches, muscle cramps and soreness, mental alertness and so much more. Making sure you are hydrated is an overall great thing to do for your body and mind. Many times when we feel hunger pangs it’s often from dehydration. Drinking a big ol’ glass of water before eating a meal can help you from over-eating. Keep that water bottle ready and love it up!


      Fun

      If you find something you like to do, you will do more of it. Have fun and be playful, it will keep you coming back for more and keep you excited and entertained. In this day and age, life can be stressful and if you can bring more joy into your life, it will increase your overall well being. So whether you are a fitness fanatic or an occasional sweat-er, we all need to honor what makes us happy.


      Keep up the good work and keep us posted with how you are doing! We love hearing from you all about your successes and questions! #FXPTribe

      FXP Fitness
      Tuesday, October 25, 2016
      Trainer Spotlight
      HEY Hoop Starz!

      My Name is Valetta SuRae. I was like Ramona the Pest with getting my certifcation. And Now . . . I’m totally #winning in the Washington DC Metro Area and I am the biggest fan of the FXP Fitness system that is anchored with the amazing Hula Hoop to beat all Hoops.
      HEY Hoop Starz!

      My Name is Valetta SuRae. I was like Ramona the Pest with getting my certifcation. And Now . . . I’m totally #winning in the Washington DC Metro Area and I am the biggest fan of the FXP Fitness system that is anchored with the amazing Hula Hoop to beat all Hoops.

      I remember seeing the info on the hoop program and the pics and a little snippet here and there and KNEW at once this was for me. It took me a long time from initially contacting “Special K,” [Kristin Benton, SVP of FXP Fitness] that’s what I call her, until I was able to get them scheduled to a military base for a expo and FINALLY back for the certification.

      This has been an amazing collaboration between me and the hoop, the hoop and my clients and my friends that become Hoop Starz too. I now have a hoop FAMILY!

      Even when I was unwell I was able to hoop. When I was unable to do any other exercises at all, I could use the hoop. It was a relief and it made me feel good. Really want to pick up the vibe in a drab office. Commence to hooping- everyone will be smiling!

      I now have a new fitness position at the Department of Veterans Affairs and I can’t wait to pop up one day at McPherson Square with bags of HOOPS, and have an impromptu HoopTastic Flash Mob! I'll keep you all posted.

      THANKS, FXP
      Sistahs for LIFE!
      FXP Fitness
      Sunday, July 24, 2016
      Exercise
      We hope Part 1 gave you some much needed tools for staying on track. Let us know which ones are working for you or if you have questions. And now we are excited to give you 10 MORE ways to get on track, stay on track and love the life you're in!

      1. Keep it steady and do the work. Challenge yourself by keeping your heart rate up. Sometimes we can be ‘easy’ on ourselves and might not push our limits. Focus on getting that heart rate up and keeping it there for a cardio push!

      We hope Part 1 gave you some much needed tools for staying on track. Let us know which ones are working for you or if you have questions. And now we are excited to give you 10 MORE ways to get on track, stay on track and love the life you're in!

      1. Keep it steady and do the work. Challenge yourself by keeping your heart rate up. Sometimes we can be ‘easy’ on ourselves and might not push our limits. Focus on getting that heart rate up and keeping it there for a cardio push!

      2. You are sweet enough. Processed foods and soda guarantee a sugary high, but they also slow us down. Stick to whole grains and clean foods instead, which provide long-lasting energy— without a crash. We encourage you to get the FXP Fitness 30-Day Meal Plan and Recipe guide if this is an area where you need a little extra help!

      3. Craving that caffeine? Addicted to coffee? Turns out drinking caffeine prior to running gives an extra jolt of speed. Even more good news? It’s a totally legal performance enhancer. Just don’t over do it! And don’t forget to drink water too!

      4. Awe-asana. Find balance by adding yoga to your fitness. Hoopyasa combines the Hula Hoop® and yoga to help open the body creating flexibility and strength. Grabbing the hoop post workout for a stretch-sesh shortens the recovery period after a kick butt workout. Or mix it up with the Hoopyasa workouts available at Chazz Live.

      5. Get some Zzzzz’s. While asleep, your body is in active recovery. Studies show well-rested athletes have better reaction times. It’s simple- the more efficient the workout, the more time for kicking back and relaxing!

      6. Schedule it in. Take out your digital calendar and set appointments with yourself. You wouldn’t flake on a meeting at work - don’t flake on your workout! But, start small - you don’t need an hour workout 7 days a week. Just 10-20 minutes of activity 3 times a week can be a great (AND MANAGEABLE) start!

      7. TURN IT UP! Rock out to some of your favorite tunes. Music can be a great inspiration to get your body moving. We all connect to our favorite hit so why not add that in, it will make your workout something to look forward to. Or just rock out hooping without a specific ‘game’ plan and see where your song takes you. You won’t believe how sweaty you will get just moving and grooving!

      8. Be gentle. Failure isn’t the hoop falling, failure is not picking it up again. If you find yourself getting frustrated, switch up the exercise you are doing with the hoop!

      9. Count your successes. One rotation is success! Instead of getting frustrated when the hoop drops focus on how many times you COULD do it! With each rotation you build more strength (plus every time the hoop drops you get a squat – that’s a bonus in our book!)

      10. Enjoy the journey. Think of workouts as a time to focus on yourself. In this busy age, finding time to work on your goals is HUGE and you totally deserve to feel good from the inside out!

      There you go – no more excuses! Just remember to pick one or two instead of taking on every tip in the book. Set small, manageable goals so you don’t get frustrated or burned out! See you in the hoop!

      FXP Fitness
      Tuesday, July 12, 2016
      Health
      You can exercise all of the time, but if you don't put good food into you, you won't have the results you want!
      Hey there FXP-World!!

      I am so excited about this past month - Accomplishments were made! I have really been focusing on less complaining and focused on doing personal development and my gratitude journal! Boy has this helped me on my journey! We all know there are going to be days that you struggle, but my struggles have become easier! What I mean, is it has been easier to focus on removing the negative influences. Sometimes you have to let go of things that are very hard, but if it isn't improving you, then why keep it around? If it is causing you to slide backwards, let it go! This last month I let go of the excuses! I let go of a lot of the complaining!

      I am more focused on where we do our grocery shopping, which we go to our local Farmer Market Store, where we buy organic and healthy foods! Goodbye to the temptations of ice cream and potato chips. Bring on the yogurt and fresh veggies!! Goodbye beef that's been injected and fed who knows how -- bring on the grass fed beef, venison, even buffalo meat! I tried fresh Sushi for the first time and recently found I love Seaweed and Tofu! What is happening to the girl that would gladly do McDonald's and drink soda pop? That girl is gone! She was negative and a complainer and the world's worst excuse maker!

      The day I found FXP is the day this girl decided exercise is so FUN! I lost 10 pounds since my last update a month ago for a grand total of 152 pounds of excess body fat gone for good!

      You can exercise all of the time, but if you don't put good food into you, you won't have the results you want! I don't even have cheat days or meals anymore because that can put me in a bad way. My friend Lori asked me if I would ever cheat on my husband. I told her absolutely not, her response to that is why would you cheat on yourself then. Even though it has been a couple of years since I heard that, it still resonates with me today. I choose what I eat and how I exercise! So, the next time you want that "Cheat Meal" ask would you cheat on yourself?

      So, until next month, I encourage each of you to listen how you talk to yourself and what you put into the universe. Is it helping you reach YOUR GOALS?

      -Sugar


      Are you inspired by Sugar’s persistence and healthy choices? Use the code SUGAR10 for 10% off your Starter Kit at fxpfitness.com.

      Sugar Geib
      Thursday, June 30, 2016
      Exercise
      The idea of working out can be daunting. We can think of a million things we would rather do (that glass of red wine looks nice about now). It’s nice to know you aren’t alone with the challenges you face on your fitness journey! We are here to help – starting with these practical tips that help create a strong foundation for fitness goals! Check in next week for 10 more!!
      The idea of working out can be daunting. We can think of a million things we would rather do (that glass of red wine looks nice about now). It’s nice to know you aren’t alone with the challenges you face on your fitness journey! We are here to help – starting with these practical tips that help create a strong foundation for fitness goals!

      1. Form counts. The key to hooping (at any speed) is practicing proper technique. This means keeping the upper body tall yet relaxed, having soft knees, a tight core and swinging the hips forward and back (or side to side!). Don’t forget the smile! If you need a little help – check out this tutorial on our YouTube.

      2. Count your rotations or reps. Get familiar with the pace that’s comfortable for you, or the rate while practicing, regardless of pace. Give yourself a reasonable time frame (30 seconds, 1 minute,10 minutes) and once you start consistently hitting your rep goal, up the ante! Or start with a number of rotations (start small - big journey start with small steps) and add on a few more after you’ve nailed each goal!

      3. Get low, get high. Short on time? Quick! Try speed training! Did you know that intervals can burn more calories in a shorter amount of time? Intervals, or alternating periods of low and high intensity while exercising, are one great way to build endurance. It’s a huge component in the FXP Fitness program.

      4. Take it outside. A change of scenery can boost your mood. Grab your hoop and take it with you. Fresh air can make a workout joyful and inspiring. Since the FXP Hula Hoop® comes apart in 6 pieces so there is no reason to leave it behind!

      5. Stretch, stretch, stretch! Dynamic stretches before you workout and longer, static stretches after a workout help loosen up your body. Focus on thighs, glutes and hip flexors to open up your mobility and flexibility.

      6. Get to the core. A strong and tight core can prevent back pain, especially if you focus on the lower abs. Using a Hula Hoop® around your waist safely activates the whole core while you are having fun!

      7. Take it off! Try taking off your shoes to feel the natural movement of your foot and improving its health and strength. A little barefoot time in your Hula Hoop® even helps develop balance too! If that doesn’t work for you, sneakers are getting lighter with a lot less padding to mimic the foot’s natural movement. Try a minimalist pair to see if less weight means more energy for faster feet.

      8. Breathe in, breathe out. Practice taking in full, rich breaths. Adding in full belly breaths (not just the chest) maximizes the full capacity of your lungs. Practice breathing into your belly while standing still before doing it while working out. Or try to use both the nose and mouth while inhaling and exhaling to get the maximum amount of oxygen to the muscles.

      9. Play around. Who doesn’t like to play and have fun? Get silly and be playful! Try walking forward and backward, or turning and moving your arms around to increase the challenge and the laughs.

      10. Family affair. Go, team family! There is nothing better than bringing in the family ranks to support, encourage and get healthy together! It’s a gift that keeps giving. You can keep each other accountable and establish healthy habits for your littles as they grow into adulthood!

      Share your favorite tips with us and tune in to our Facebook page next week for Part 2 and even more tips (that work)!

      FXP Fitness
      Thursday, June 30, 2016
      Exercise
      Katina is a seasoned flight attendant, recognized expert in the fitness industry, and (lucky us) an FXP® Fitness Master Trainer - if anyone knows about staying fit on the go, it's Katina! Here, she shares her favorite ways to use your FXP Hula Hoop® no matter where you are! ***
      Katina is a seasoned flight attendant, recognized expert in the fitness industry, and (lucky us) an FXP® Fitness Master Trainer - if anyone knows about staying fit on the go, it's Katina! Here, she shares her favorite ways to use your FXP Hula Hoop® no matter where you are!

      ***

      Summer: travel, vacations, barbecues, staying fit on the go—outside or inside. All of these things can be made better with a Hula Hoop! As someone who travels a lot , the consistency of hotel gyms is abysmal and the weather is not always cooperative to go for a run or some outside yoga. Not to mention, as a woman, I don’t always feel safe working out all by myself in that tiny hotel room, in that quiet hall, that was converted into a gym or going for a run in an unfamiliar location! Then there are the even bigger issues: Time and Suitcase Space. Right? Who has extra of either? I’m a carry-on only kind of gal! So, I like being able to fit in a workout while still in my pajamas or without the need to pack bulky tennis shoes.

      If I want to get in some cardio and/ or strength with limited space and wardrobe, it’s not a problem with my portable FXP Hula Hoop®. It's important to remember that all movement matters. So if you can’t fit in an hour, the alternative doesn't have to be none! Just a few minutes with your hoop can rack up some legit cardio and strength training benefits!

      While there are loads of things to do with just your body weight, your FXP hoop gives you fresh options which keep it fun, so you are more likely to actually do it!

      You may be thinking, “How exactly do I hoop in a hotel room without racking up a rockstar sized damage bill?” When floor space is limited my favorite FXP cardio moves are Lunge Backs and Sumo Squats w/ Torso Rotation (between the beds is great and still offers upper body space).

      Even with limited space and your hoop, you can hit your legs, glutes and arms effectively with your FXP Hula Hoop®! If you want a fun balance challenge, stand on the bed to waist hoop... or you can save the waist-hooping for when you’re in a suite ;) If the weather is nice you can take your Hula Hoop® outside- no need to have a GPS or a safety tracker on, just a little corner of space is all you need!

      But one of the best ways to let the hoop make your Summer a little better is by pulling it out at gatherings like barbecues, reunions, picnics, hikes, the beach, camping or anywhere you are spending time! People simply can’t resist the power of the hoop. You know it’s true. They can’t look away and they can’t not smile when trying it! It’s a terrific icebreaker or way to make new friends! Just think of all the fun Hula Hoop® photos and memories you'll have to look back on in the future!

      All the smiles you help create, make the world a better place while keeping you young, laughing, and fit! So get out there this Summer and Hoop it up! Then show us your pics!

      ***

      Download the FREE FXP app for smart phones to stay motivated while you're jet setting.
      FXP Fitness
      Wednesday, June 15, 2016
      Trainer Spotlight
      Teaching FXP Fitness has been such an amazing experience and has opened so many doors in my life. It helps me bring a new, creative and unique way to help others find their own kind of happiness. That colorful circle has brought great joy in so many ways. For me, it helped restore a piece that had been missing for a long time. I feel like I am back to that girl I once knew and at age 55, I feel YOUNG again.
      Teaching FXP Fitness has been such an amazing experience and has opened so many doors in my life. It helps me bring a new, creative and unique way to help others find their own kind of happiness. That colorful circle has brought great joy in so many ways. For me, it helped restore a piece that had been missing for a long time. I feel like I am back to that girl I once knew and at age 55, I feel YOUNG again.

      When I first saw the FXP Fitness - it was though a Facebook post that came across my screen, inviting me to learn more about becoming a trainer, I KNEW it was something I wanted to do. You might even say it was LOVE at first sight. I had never hula hooped until my FXP Hula Hoop(R) arrived in the mail just 2 weeks before training. I have been smiling ever since. There are no restrictions inside the hoop and it is a place where I can just be me. Through the hoop, I have discovered who I truly am and what I am made of. It has brought me full circle into the person I have always wanted to be. No pun intended.

      When I am happy, I hoop. When I am sad, I hoop. When I need to figure something out or work it through, I hoop. I leave everything I have inside the hoop and feel 100% better when I leave, carefree and happy once again.

      Since I began teaching just one year ago, I have taught over 200 people to Hula Hoop at various fitness locations: from Corporate Health and Wellness, to Senior Centers, to backyard barbecues and on a Vineyard with live music and wine. Whether outdoors on a beautiful Spring or Fall day, or indoors during cold winter months, hooping warms the heart in a way no other fitness style can touch! I have taught men, women, teenagers and children (ages 8 to age 77 to date) of all ages and stages of fitness. It leaves a huge smile on each participants' face as they take various classes from week to week. When I am not teaching, I can often be seen hula hooping at the gym, practicing to perfect my love of creativity and free form movement.

      The beauty of FXP Fitness is that it allows me to teach anywhere at anytime, with people of all ages and stages of life. One of my favorite experiences has been teaching at a location where only members can take classes. The employees sneak in during their break and hoop away, laughing and often video recording the experience and all the Hoopla! To me, that says everything. Sometimes I see them looking through the double glass doors to get a peek at all the fun they are missing. Sometimes after class, while I am packing up they come in and ask if they can give it a whirl. I LOVE that! Women in high heels and dresses, guys in suits or dress slacks and belts.

      Through this brand new form of fitness, I have found the perfect vehicle to help others enhance their life in a positive way. Whether teaching Hula Hoop Fitness or Hoopyasa (inspired by vinyasa yoag), people love the ability to do something different! This program helps participants increase their heart rate with cardio hooping while receiving the benefits of traditional exercise such as boot camps or circuit training, or stretching on the floor with creative free flowing yoga moves that have participants sighing at the wonderful benefits of using a hoop to enhance their moves.

      I believe FXP Fitness has hit on a very big secret the world has not yet come to know: "FXP Fitness transforms lives from the inside out." I believe in growing younger each year and FXP Fitness has given me a tool, a program and the training to do so. If people don't believe this, well...they'll just have to take a class for themselves (or just ask Gloria, my 77 year old Hooper who is more flexible than a 20 year old. She glows when she leaves class each week)!

      ****
      Nancy teaches in Massachusetts and Rhode Island. If you are interested in reaching her, shoot an email to [email protected] and we will connect you!
      FXP Fitness
      Monday, June 13, 2016

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